Warm-up:
3 Rounds
5 x pull ups
10 x push ups
10 x sit ups
Strength:
Weighted pull ups (3 - 3 - 3 - 3 - 3)
25 - 35 - 45 - 50 - 55
Conditioning:
10-9-8-7-6-5-4-3-2-1
Renegade rows (w/35# Kb)
Weighted sit ups (22#)
Russian twists (35# Kb)
(17 mins 55 secs)
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